Diet Archives - Welcome

How Much Protein Do You Really Need?

Sarah — Tue, 26 Nov 2024 20:52:56 +0000

How to Determine Your Optimal Protein Intake

Protein is a vital macronutrient with diverse roles, from muscle building to supporting hormones and gut health. Determining the right amount of protein for your needs depends on factors such as body weight, activity level, health goals, and dietary preferences. Here’s a guide to help you navigate protein intake, with specific recommendations for various goals and lifestyles.

General Protein Guidelines

The absolute minimum protein a healthy person requires is 0.8 grams of protein per kilogram of body weight per day for basic health. For someone weighing 70 kg (154 pounds), this equates to about 56 grams daily. However, needs increase significantly with activity levels, age, and specific health objectives.

Since many of these reference ranges are in kilograms, to calculate your bodyweight from lbs. to kg., simply divide it by 2.2

Strength Athletes (Bodybuilders)

Bodybuilders and strength athletes aiming for muscle growth and maintenance thrive on 1.6–2.4 g/kg/day. During intense training phases, higher intakes support muscle repair and growth.

Endurance Athletes

For marathoners or cyclists, 1.2–1.6 g/kg/day is enough to repair muscle damage and prevent overtraining. Protein also helps top up glycogen stores when paired with carbs.

Hybrid Athletes

Love to lift but also can’t resist a long run Hybrid athletes benefit from 1.4–2.0 g/kg/day, depending on their focus. More protein helps you recover from endurance sessions while fueling muscle growth

Older Adults

Protein requirements increase with age, with recommendations up to 1.2–1.6 grams per kilogram to counteract muscle loss, even if activity is low.

Protein and Weight Loss

Protein helps with weight loss by increasing satiety and preserving lean muscle mass. Higher intakes (1.6–2.4 grams per kilogram) may aid in maintaining muscle during calorie deficits. During phases of caloric restriction, women may particularly benefit from the higher end of this range for muscle preservation.

When it comes to shedding fat while holding onto muscle, protein is king. Here’s why:

Muscle Preservation: Eating 1.6–2.4 g/kg/day minimizes muscle loss during calorie deficits. Resistance training alongside high-protein diets further enhances this effect.
Satiety and Cravings: Protein keeps you fuller longer by reducing hunger hormones like ghrelin. This can help prevent overeating.
Thermogenesis: Protein plays a significant role in thermogenesis, the process by which the body generates heat through energy expenditure. Thermogenesis occurs during digestion, absorption, and metabolism of food, and protein contributes more to this process than fats or carbohydrates.

Here’s a breakdown of how protein impacts thermogenesis:

1. High Thermic Effect of Food (TEF)

TEF Defined: The thermic effect of food refers to the increase in metabolic rate after eating, as energy is required to digest, absorb, and metabolize nutrients.
Protein vs. Other Macronutrients: Protein has the highest TEF, contributing approximately 20-30% of its caloric value to thermogenesis, compared to 5-10% for carbohydrates and 0-3% for fats. This means that for every 100 calories of protein consumed, 20-30 calories are burned through digestion and metabolism.

2. Mechanisms of Protein-Induced Thermogenesis

Energy-Intensive Digestion: Breaking down protein into its constituent amino acids requires more energy than breaking down fats or carbohydrates.
Amino Acid Processing: Amino acids undergo processes like deamination and urea synthesis, both of which consume energy.
Stimulation of Hormones: Protein intake stimulates the release of thermogenic hormones like glucagon and adrenaline, which enhance energy expenditure.

While protein-induced thermogenesis is beneficial, excessive protein intake does not lead to unlimited calorie burn (sorry).

Hormonal Health

Amino acids are vital in the synthesis of hormones, which regulate numerous physiological processes in the body. Hormones can be either protein-based (peptide hormones) or derived from amino acid precursors (monoamines). Here’s how amino acids are involved:

1. Peptide Hormones

Peptide hormones are composed of chains of amino acids. Examples include insulin, glucagon, and growth hormone. Amino acids are essential for their synthesis:

Insulin: Formed from two peptide chains linked by disulfide bonds, it requires specific amino acids such as cysteine to create its structure.
Growth Hormone (GH): A polypeptide hormone that stimulates growth and metabolism, GH synthesis depends on a specific sequence of amino acids.

Without sufficient amino acids, the body cannot produce these hormones effectively, impairing processes like glucose regulation and tissue repair.

2. Amino Acid-Derived Hormones (Monoamines)

Some hormones are synthesized directly from individual amino acids, including:

Tyrosine: Precursor to thyroid hormones (T3 and T4), dopamine, norepinephrine, and epinephrine. These hormones regulate metabolism, stress response, and mood.
Tryptophan: Essential for synthesizing serotonin, a neurotransmitter and hormone involved in mood regulation, sleep, and appetite. Serotonin is also a precursor to melatonin, which regulates circadian rhythm.

3. Supportive Roles in Hormone Production

Methionine and Cysteine: Contribute sulfur groups for the synthesis of various hormones, including insulin.
Glutamine: Supports the pituitary gland, which produces hormones like GH and adrenocorticotropic hormone (ACTH).

4. Structural and Functional Integrity

The structure of amino acid-derived hormones depends on precise sequences, ensuring proper receptor binding and activity. For instance:

A single amino acid substitution in peptide hormones can alter their function or effectiveness.
Tyrosine and tryptophan hydroxylation (enzymatic addition of hydroxyl groups) is critical for the biosynthesis of monoamines like dopamine.

5. Impacts of Deficiency

A lack of essential amino acids can:

Impair peptide hormone synthesis, affecting processes like metabolism and growth.
Reduce the availability of precursors for monoamine synthesis, leading to issues like depression or hypothyroidism.

Men typically require more protein than women due to larger muscle mass and higher energy expenditure. However, women may see additional benefits from protein during specific times in their hormonal cycles (e.g., luteal phase) due to increased protein breakdown.

Gut Health and Protein Quality

Amino acids play crucial roles in maintaining and repairing the gut lining, which serves as a barrier between the digestive tract and the rest of the body. Here’s how they contribute:

1. Building Blocks of Proteins in the Gut

Amino acids are the fundamental components of proteins that make up the epithelial cells lining the gut. These cells require continuous regeneration due to the harsh digestive environment, and amino acids provide the raw materials for this renewal.

2. Glutamine: The Key Player

Energy Source: Glutamine is the primary fuel for enterocytes (cells of the intestinal lining). It supports their growth and repair, helping to maintain a tight barrier that prevents harmful substances from leaking into the bloodstream.
Immune Modulation: Glutamine also aids in regulating inflammation and supporting immune cells located in the gut.

3. Arginine and Barrier Integrity

Nitric Oxide Production: Arginine is critical for synthesizing nitric oxide, a molecule that helps regulate blood flow and immune responses in the gut.
Tissue Repair: Arginine promotes the healing of damaged gut tissues, enhancing overall barrier function.

4. Threonine and Mucin Production

Threonine is vital for producing mucin, a glycoprotein that forms a protective mucus layer over the gut lining. This layer shields epithelial cells from pathogens and mechanical damage.

5. Cysteine and Antioxidant Support

Cysteine contributes to the production of glutathione, a powerful antioxidant that protects gut cells from oxidative stress caused by digestion and inflammation.

6. Amino Acid Imbalance and Gut Health

An imbalance in amino acid intake can disrupt gut integrity. For example:

Deficiencies in essential amino acids can weaken the gut barrier, increasing susceptibility to conditions like “leaky gut syndrome.”
Excessive intake of certain amino acids (e.g., from processed animal proteins) may generate harmful by-products, which can irritate the gut lining and alter microbiota balance.

The quality and source of protein can also impact gut health:

Plant Proteins: Plant-based proteins (e.g., legumes, soy, nuts) contain fiber, which supports a healthy gut microbiome and reduces inflammation. Combining different plant proteins throughout the day ensures a complete amino acid profile.

Animal Proteins: While high-quality animal proteins are rich in essential amino acids, excessive consumption may lead to excess ammonia production during digestion, which can disrupt gut microbiota. This underscores the importance of moderation and diversity.

Practical Tips for Meeting Your Protein Needs

1. Timing Matters (sort of)

Consuming 20–30 grams per meal can optimize muscle protein synthesis, but this effect is realistically negligible. For those who optimization is of the utmost importance, and even distribution of protein may help, but for most people, consuming protein at any time of the day is fine. However, protein does help with satiety, especially when paired with fiber.

2. Variety is Key

Combine animal (chicken, fish, eggs) and plant proteins (beans, quinoa, tofu) to maximize nutrient intake and gut health.

3. Post-Workout Recovery

Athletes should aim for 0.25–0.3 grams of protein per kilogram of body weight within 1-2 hours of exercise IF exercising in a fasted state. Otherwise, women may receive more benefits towards weight loss from abstaining from food until 2 hours after exercise.

Your protein needs are influenced by your lifestyle, goals, and dietary habits. While there are general guidelines, tailoring your protein intake with diverse, high-quality sources ensures optimal health and performance. Incorporating both plant and animal proteins, while prioritizing fiber-rich foods, can help you achieve your goals sustainably.

If you’re unsure about your specific requirements, schedule a consult here to discuss your unique needs.

The post How Much Protein Do You Really Need? appeared first on Welcome.

Why Gut Health Matters in Cancer Treatment

Sarah — Mon, 18 Nov 2024 19:56:57 +0000

Why Microbiome Health Matters in Cancer Treatment: Unlocking the Power of Gut Bacteria

When we think about cancer treatment, we often focus on traditional therapies like chemotherapy, radiation, and surgery, or emerging approaches like immunotherapy and targeted treatments. However, there’s another important player in the field of cancer treatment that’s gaining increasing attention: the microbiome.

The human microbiome, a complex community of trillions of bacteria, viruses, fungi, and other microorganisms that live in and on our bodies, is now recognized as a critical factor influencing our overall health. Recent research suggests that the state of the microbiome—especially the gut microbiome—can have a profound impact on cancer treatment outcomes. But why does microbiome health matter in cancer treatment Let’s explore the latest science and why maintaining a balanced microbiome could be key to improving cancer therapy effectiveness and patient well-being.

1. The Microbiome Influences Cancer Immunotherapy

Immunotherapy is one of the most exciting and promising fields in cancer treatment. It works by harnessing the power of the immune system to recognize and attack cancer cells. However, not all patients respond equally to immunotherapy, and scientists have been working hard to understand why.

Emerging evidence suggests that the gut microbiome plays a crucial role in modulating the immune system’s ability to respond to cancer. A balanced microbiome may help enhance the effectiveness of immunotherapy by influencing immune cells such as T-cells. In a study published in Science in 2015, researchers found that patients with a diverse microbiome had better responses to immune checkpoint inhibitors, a type of immunotherapy that helps the immune system recognize cancer cells. This study and others like it suggest that a healthy gut microbiome can promote stronger immune responses, improving treatment outcomes.

Conversely, an imbalanced or unhealthy microbiome—one that is lacking in diversity or dominated by harmful bacteria—may impair the body’s immune defenses, leading to a reduced ability to fight cancer. Researchers are now investigating how microbiome-based interventions, such as probiotics or dietary changes, could optimize immunotherapy responses and help more patients benefit from these cutting-edge treatments.

2. Gut Microbiome and Chemotherapy Side Effects

Chemotherapy, though effective in treating cancer, is notorious for causing a range of side effects, including nausea, fatigue, hair loss, and a weakened immune system. But what many people don’t know is that chemotherapy also has a significant impact on the gut microbiome, often leading to disruptions in microbial diversity and an overgrowth of harmful bacteria. This disruption can exacerbate gastrointestinal symptoms and affect the body’s ability to recover.

Recent studies have shown that restoring a healthy microbiome during or after chemotherapy can help mitigate some of these side effects. A study published in Nature Medicine found that patients undergoing chemotherapy who had their gut microbiomes restored with beneficial bacteria had fewer gastrointestinal issues and experienced less severe immune suppression. In some cases, a healthy microbiome was also linked to better overall treatment outcomes.

This emerging area of research is exploring how interventions such as probiotics, prebiotics (which nourish beneficial gut bacteria), and even fecal microbiota transplantation (FMT) could support cancer patients during chemotherapy, potentially enhancing their quality of life and improving treatment tolerability.

3. Microbiome Health and the Body’s Ability to Repair

Cancer treatments like chemotherapy and radiation can damage healthy tissues, impairing the body’s ability to repair itself. Interestingly, the microbiome appears to play a role in tissue repair and recovery. The gut bacteria help modulate inflammatory responses and produce compounds that support the healing process. When the microbiome is disrupted, this healing process can be compromised, leading to delayed recovery and additional complications.

Maintaining a healthy microbiome can promote optimal inflammation control and cellular repair, potentially helping cancer patients recover more quickly from the physical toll of treatment. Research is still in the early stages, but it’s becoming clear that gut health may play an important role in recovery and rehabilitation after cancer therapy.

4. Microbiome and Cancer Prevention

While much of the research on the microbiome and cancer treatment is still developing, there’s also growing evidence that the microbiome plays a role in cancer prevention. The gut bacteria influence several key processes that can affect cancer risk, including inflammation, immune function, and even metabolism.

A healthy microbiome may help reduce chronic inflammation, which is a known risk factor for the development of certain cancers. Some gut bacteria also produce beneficial metabolites like short-chain fatty acids (SCFAs), which can protect cells from DNA damage and reduce the risk of cancer cell formation. By nurturing a healthy gut microbiome through a balanced diet, probiotic-rich foods, and lifestyle factors that support microbial diversity, people may reduce their risk of developing certain types of cancer in the first place.

5. The Role of Diet in Microbiome Health

One of the most significant factors influencing the health of the microbiome is diet. What we eat directly impacts the composition and diversity of the gut microbiome, which in turn can influence how well cancer treatments work. Diets high in fiber, for example, support the growth of beneficial bacteria and the production of SCFAs, while diets rich in processed foods and low in fiber can encourage the growth of harmful bacteria.

Incorporating a variety of plant-based foods, fermented foods (like yogurt, kimchi, and sauerkraut), and prebiotic-rich foods (such as garlic, onions, and bananas) can help promote a healthy microbiome. For cancer patients undergoing treatment, working with a nutritionist to optimize their diet and support gut health could be a crucial aspect of their overall treatment plan.

Conclusion: A Holistic Approach to Cancer Treatment

The research linking the microbiome to cancer treatment outcomes is still evolving, but it’s clear that the health of our gut bacteria is far more than just a digestive issue. From improving immune responses to reducing chemotherapy side effects and supporting tissue repair, the microbiome plays a vital role in the body’s ability to fight cancer and recover from treatment.

As we move forward, integrating microbiome health into cancer care—through diet, probiotics, and other interventions—could offer new avenues for improving patient outcomes and quality of life. It’s not just about treating cancer; it’s about supporting the body’s own natural defenses, and the microbiome may be one of the most important allies in that fight.

If you’re a cancer patient or caregiver, it’s worth discussing the role of the microbiome with your healthcare team. The future of cancer treatment may not only depend on the latest drug or therapy, but also on the state of your gut bacteria—and that’s something we can all take steps to nurture.

The post Why Gut Health Matters in Cancer Treatment appeared first on Welcome.

Thanksgiving in Every Bite: Healthy Turkey Meatballs with Cranberry Glaze

Sarah — Fri, 15 Nov 2024 22:17:54 +0000

Who says Thanksgiving flavors are reserved for one day a year These Turkey Meatballs with Cranberry Glaze bring all the holiday vibes in a healthier, bite-sized package. Whether you’re looking for a festive appetizer to wow your guests or an easy meal-prep option that makes lunch feel special, this recipe is your new go-to.

Lean ground turkey is a protein-packed powerhouse, keeping things light without sacrificing flavor. Meanwhile, the cranberry glaze offers a sweet-tangy twist that’s rich in antioxidants and feels indulgent without the sugar crash. Bonus These little guys are air-fried, so you get all the taste with none of the guilt.

Serve them at your next gathering, or whip up a batch for the week ahead—because Thanksgiving doesn’t have to end at dessert. Let’s roll up our sleeves (and some turkey meatballs) and get cooking!

Turkey Meatballs with Cranberry Glaze

At 10 calories each, your guests won't be wobbling this Thanksgiving!

Course Appetizer, Main Course, Snack

Cuisine American

Keyword christmas, gluten free, healthy recipes, holiday recipe, ketogenic, low carb, meal prep, paleo, sugar free, thanksgiving

Prep Time 15

Cook Time 30

Servings 18 meatballs

Calories 10kcal

Equipment

1 Air Fryer
1 Medium Glass Bowl
1 Sauce Pan
1 Cookie scoop

Ingredients

1 lb. Ground Turkey (93-99%)
1/2 tsp. Sage
1 tsp. Kinders Whiskey Apple Seasoning
1/8 tsp. black pepper
1/2 tsp. salt
1 tbsp. minced garlic
1/2 whole yellow onion
1 cup Fresh cranberries Can also use frozen
1/2 cup water
1 tbsp tapioca starch
1 tbsp. stevia or monkfruit

Instructions

Chop onion.
In a medium bowl, add the ground turkey, seasonings, & chopped onion. Mix with a large spoon or your hands until seasonings are evenly disributed within meat mixture.
Using your cookie scoop, or hands, form mixture into balls and place into air fryer basket 1-2 inches apart.
Cook at 400 degrees F for 8 minutes.
In a sauce pan, mix cranberries, water, tapioca starch, and sweetener. Bring to a boil over a medium-high heat.
Cover and reduce heat. Allow to simmer for about 10 minutes, or until cranberries are fully broken and incorporated into the mixture.
Serve glaze as a dipping sauce or pour over meatballs. Can be stored for up to 5 days in refridgerator.

The post Thanksgiving in Every Bite: Healthy Turkey Meatballs with Cranberry Glaze appeared first on Welcome.

How to Support Healthy Adrenals with Nutrition

Sarah — Fri, 08 Nov 2024 20:46:41 +0000

All About Cortisol

Cortisol, our body’s primary stress hormone, plays a vital role in managing stress, but when it’s consistently high, it can a lot of other systems off-balance. Chronic high cortisol levels can lead to fatigue, weight gain, poor sleep, and mood issues.

In functional medicine, we know wholesome nutrition is the catalyst that supports balance and optimal cellular function. Nutrition is also a powerful tool we can use to help bring cortisol back into balance.

Here’s a guide on how to support healthy cortisol levels with the right nutrients and food choices:

Supporting Adrenals with Nutrition

1. Prioritize Protein

Protein is essential for keeping blood sugar levels stable throughout the day, which helps prevent cortisol spikes. When blood sugar crashes, cortisol is released to raise it, potentially increasing stress on the body. Aim to include a good source of protein in every meal, such as lean meats, eggs, Greek yogurt, legumes, or plant-based proteins.

2. Include Healthy Fats

Healthy fats also prevent blood sugar fluctuations by slowing down the rate you digest carbohydrates, which can help keep cortisol in check. Omega-3 fatty acids are also beneficial for reducing inflammation, which can rise with chronic stress. Sources include walnuts, wild-caught fish, olive oil, MCT oil, avocados, and seeds.

3. Choose Complex Carbohydrates

Complex carbs help support serotonin & pituitary hormone production, which promote balance and relaxation. Unlike refined carbs that can lead to quick energy spikes (and crashes), complex carbs provide a steadier release of glucose, especially when paired with proteins and fats. Think whole grains, root vegetables, legumes, and fiber-rich fruit.

4. Load Up on Vitamin C

Vitamin C is essential for adrenal function and is used in large amounts by the adrenal glands when we are stressed. Including vitamin C-rich foods can help support cortisol production and immune health. Orange and yellow fruits and veggies are great sources, as well as broccoli, Brussel sprouts, and bell peppers.

5. Add Magnesium:

Magnesium is a calming mineral that can help support relaxation and sleep quality, both of which are crucial for managing cortisol levels. It also plays a role in regulating cortisol production, making it a must-have in a stress-supportive diet. Some foods that contain magnesium make great evening-time snacks, such as dark chocolate, pumpkin seeds, and almonds.

6. Support with B Vitamins

B vitamins, especially B5 and B6, are vital for adrenal health and help the body cope with stress. B vitamins also play a big role in energy production, helping reduce fatigue linked to high cortisol. These can be found in lean animal proteins, legumes, mushrooms, nutritional yeast, and Spirulina.

7. Stay Hydrated

Dehydration is a form of stress on the body, which can also cause cortisol levels to rise. Drinking enough fluids throughout the day can help your body manage stress more efficiently and keep energy levels stable. Aim for at least 1/2 of your bodyweight in oz. per day, more if you live in a dry climate or are active.

8. Incorporate Anti-Inflammatory Herbs and Spices

Certain herbs and spices contain anti-inflammatory compounds that help counteract the inflammation associated with high cortisol. Turmeric, for example, is rich in curcumin, which has been shown to support healthy cortisol levels. Ginger, cinnamon, and garlic are also great options.

Example Meal Plan for Cortisol Support

– Breakfast: Greek yogurt with berries, chia seeds, and a sprinkle of cinnamon

– Lunch: Quinoa salad with leafy greens, roasted sweet potatoes, chickpeas, avocado, and olive oil dressing

– Snack: Handful of almonds with a kiwi or an orange

– Dinner: Baked salmon with roasted Brussels sprouts and a side of wild rice

– Evening Snack: A square of dark chocolate and herbal tea with magnesium

Final Thoughts

Managing cortisol naturally is all about giving your body the nutrients it needs to handle stress efficiently, as well as making necessary lifestyle adjustments to reduce over-all stress. By prioritizing protein, complex carbs, healthy fats, and micronutrients like vitamin C, B vitamins, and magnesium, you’re setting up your body for healthier stress responses. And remember, consistency is key—including these foods as a regular part of your routine can have long-term benefits for cortisol and overall well-being.

The post How to Support Healthy Adrenals with Nutrition appeared first on Welcome.

Intermittent Fasting – An Overview

Sarah — Mon, 16 Sep 2024 22:41:46 +0000

What is IF?

Intermittent fasting is a pattern of easy characterized by abstaining from eating or drinking anything that contains calories for a certain period of time. The most common IF protocol is an ‘eating window’ of 8 hours, followed by a 16 hour ‘fast’, or a non-eating period. There are additional forms of intermittent fasting, including 14/10 hour windows, 18/6, and even 24,36, or 48 hour fasts spaced every other day, or weekly. This is a popular diet for weight loss, promoting autophagy (or the cleanout of cells) and assisting in digestion. There are many controversies surrounding this diet, suggesting that is actually a disordered pattern of eating. There is evidence that intermittent fasting can be beneficial for certain individuals, but it not a diet for everyone.

Who Should NOT Try IF?

Firstly, anyone with a history of an eating disorder should not attempt to intermittently fast. Because of the nature of the diet, not eating for a certain period of time followed by being ‘allowed’ to eat can be triggering. Individuals who are hypoglycemic should also not try this diet, as they may be subject to dangerously low blood sugar levels. It may also have a negative effect on hormone circadian rhythms ².

IF and Weight Loss

IF is a popular diet to assist individuals with weight loss. It is likely the bulk of this benefit is seen due to decreasing overall caloric intake due to not eating for certain periods of the day, or skipping meals. In fact, most research comparing intermittent fasting protocols to calorie restrictive diets found little to no evidence that IF protocols were superior in aiding weight loss ³. However, some individuals may find the structure of an IF protocol easier to stick to than general calorie restriction, and allow them more freedom in food choices due to needing to eat more of their calories in a shorter amount of time.

Health Benefits of IF

The additional health benefits of intermittent fasting go beyond the popular use of weight loss. For example, IF can lower biomarkers associated with metabolic syndrome, specifically glycemic variables ⁴. Fasting insulin levels, blood pressure, cholesterol, insulin, and LDL all may be improved by intermittent fasting ⁴. Additionally, IF may be helpful in the treatment of PCOS in women, as evidenced by a study in which the participants underwent an eating period of 8 hours and saw significant improvement in BMI, IGF-1, and improvement in menstrual cycle irregularity ⁵.

IF – Yes or No?

Should you try intermittent fasting It depends. If your goal is simply to lose weight, it is proven you can achieve the same results simply by reducing your caloric intake. However, for anti-aging benefits, to allow the digestive system to rest, to improve specific biomarkers, or to improve hormonal profile, IF may be a viable option for a dietary pattern. However, the most effective diet is always the one that honors your bodies signals.

References:

Jahn C. Campus recreation staff discuss flaws with popular intermittent fasting trend. The Daily Nebraskan. https://www.dailynebraskan.com/news/campus-recreation-staff-discuss-flaws-with-popular-intermittent-fasting-trend/article_585c0cb8-9275-11eb-a579-a377959e9590.html. Published April 1, 2021. Accessed June 12, 2022.
Kim BH, Joo Y, Kim MS, Choe HK, Tong Q, Kwon O. Effects of Intermittent Fasting on the Circulating Levels and Circadian Rhythms of Hormones. Endocrinol Metab (Seoul). 2021;36(4):745-756. doi:10.3803/EnM.2021.405
Rynders CA, Thomas EA, Zaman A, Pan Z, Catenacci VA, Melanson EL. Effectiveness of Intermittent Fasting and Time-Restricted Feeding Compared to Continuous Energy Restriction for Weight Loss. Nutrients. 2019;11(10):2442. Published 2019 Oct 14. doi:10.3390/nu11102442
Kunduraci YE, Ozbek H. Does the Energy Restriction Intermittent Fasting Diet Alleviate Metabolic Syndrome Biomarkers A Randomized Controlled Trial. Nutrients. 2020;12(10):3213. Published 2020 Oct 21. doi:10.3390/nu12103213
Li C, Xing C, Zhang J, Zhao H, Shi W, He B. Eight-hour time-restricted feeding improves endocrine and metabolic profiles in women with anovulatory polycystic ovary syndrome. J Transl Med. 2021;19(1):148. Published 2021 Apr 13. doi:10.1186/s12967-021-02817-2

The post Intermittent Fasting – An Overview appeared first on Welcome.

Organic Truth – Is Organic Better?

Sarah — Mon, 16 Sep 2024 22:37:56 +0000

Eating Organic

Eating organic foods is one of the most common examples of dietary patterns that we see today to support health promotion. Our current food system produces the majority of food products by utilizing chemicals, pesticides, or food additives that greatly improve productivity and yield: ie. making food production cheaper and more efficient for manufacturers and farmers. Organic food is the closest option that consumers have to items that are grown or raised in their natural environment. For a food to be labeled as ‘organic’ (the little green USDA sticker on a package), it must have been produced following specific guidelines. Produce and grains must be grown without the use of pesticides, GMO’s, or other additives, as well as grown in an area of soil that has not been treated with these products for at least 2 years ¹. Animal products labeled organic must also be fed organic food, given no additional antibiotics or hormones, and must be raised in an environment that supports their natural habits, such as in a pasture or having ‘free-range’ ¹.

Are Organic Foods Better for You?

In short, probably, and this diet would benefit most individuals. The science supporting the negative health impact of pesticides and food additives, such as hormones and antibiotics, is strong. You have probably already heard of the link between the common herbicide, Round Up, and diseases such as cancer. Round-Up contains glyphosate, which is not only linked to cancer, but also immune system disruption, such as by increasing inflammation, negatively effecting the functioning of lymphocytes, and altering how beneficial microorganisms may interact with the immune system ². Other pesticides, in addition to glyphosates and other organophosphates, such as organochlorines and bipyridyl herbicides disturb the body’s antioxidant capacity ³. Oxidative stress is directly linked to the development of many chronic diseases.

Beyond the lack of disease-influencing additives, do organic foods contain more nutrients that their conventionally produced counterparts In short, again, probably. There has been an increase in research over the last 40 years on the nutrient content of organic foods. A meta-analysis (a review of many individual pieces of research regarding organic food) found organic foods to be on average 25% nutritionally superior to conventional foods ⁴. This means that they contain more micronutrients: ie. vitamins and minerals.

Unrealistic Expectations

So now that we have established that organic foods are indeed significantly more health promoting than conventional items, there are still things that should be considered. For example, it is a difficult and grueling (not to mention expensive) process for manufacturers to earn the organic label on their products. While this means you can all but guarantee an organically labeled product is, indeed, free from harmful additives, the product is then able to be sold at a premium. Organic foods can be priced up to 70% higher than conventional products, which can certainly make it more difficult for individuals to purchase these products ⁵. The price of food in general is expected to rise another 3-4% in 2023, down from the 9.5-10.5% they rose on average in 2022, but a rise nonetheless ⁶. An organic premium in addition to the increasing average food prices can make a fully organic diet difficult for many to follow.

Counterfeits and Precautions

Additional food labels such as ‘all-natural’ or ‘hormone-free’ sound similar to organic to many consumers, but the regulation on these statements is far less rigorous. There is also a stark difference between items labeled ‘grass fed’, which may lead consumers to believe the animal product was only fed natural grass from a pasture, versus ‘grass finished’, which is the true label suggesting the animal exclusively ate from a pasture without supplemental products. Additionally, while the USDA organic label is highly beneficial to manufacturers and consumers, the expensive and lengthy process to have an item certified in this way can be difficult for smaller food manufacturers. There are some products out there that may be produced organically, yet not have the ability to be labeled as such.

Conclusion

Organic foods are, almost inarguably, healthier for individuals to consume. However, one should take caution to ensure items purchased are indeed labeled with the correct seal. Due to financial constraints, even if one is not able to purchase all organic foods, choosing to purchase the organic versions the foods they most regularly consume may yield beneficial results in terms of disease prevention and nutrient intake.

References:

McEvoy M. Organic 101: What the USDA organic label means. USDA. https://www.usda.gov/media/blog/2012/03/22/organic-101-what-usda-organic-label-means. Published March 13, 2019. Accessed November 20, 2022.
Peillex C, Pelletier M. The impact and toxicity of glyphosate and glyphosate-based herbicides on health and immunity. J Immunotoxicol. 2020;17(1):163-174. doi:10.1080/1547691X.2020.1804492
Abdollahi M, Ranjbar A, Shadnia S, Nikfar S, Rezaie A. Pesticides and oxidative stress: a review. Med Sci Monit. 2004;10(6):RA141-RA147.
State of Science Review: Nutritional Superiority of Organic Foods. https://www.organic-center.org/. https://www.panna.org/sites/default/files/Nutrient_Content_SSR_Executive_Summary_FINAL.pdf. Published 2008. Accessed November 20, 2022.
Jaenicke, E.C. and Carlson, A.C. (2015), Estimating and Investigating Organic Premiums for Retail-Level Food Products. Agribusiness, 31: 453-471. https://doi.org/10.1002/agr.21413
Summary findings: Food Price Outlook, 2022 and 2023. Economic Research Service . https://www.ers.usda.gov/data-products/food-price-outlook/summary-findings/. Accessed November 20, 2022.
USDA Organic. Retrieved from https://www.usda.gov/topics/organic. Accessed November 20,2022.

The post Organic Truth – Is Organic Better? appeared first on Welcome.

Food Allergies vs. Food Sensitivites

Sarah — Mon, 16 Sep 2024 22:35:16 +0000

Food Sensitivities, Allergies, and Intolerances

Reactions to Foods

Certain foods that we eat may not agree with us. Some foods can cause us to feel poorly, have poor digestion, cause a rash, or even kill us. There are three categories that refer to when we have an adverse reaction to a food we consume: a food allergy, a food intolerance, and a food sensitivity. Each category causes a different physiological reaction, and have a different root cause.

Food Allergy

Some foods that we consume cause a hyper-immune reaction in our bodies. Basically, the body’s immune system views the food as a super-toxin, and reacts appropriately. Food allergies are mediated by IgE, and can be deadly. Usually a severe food allergy presents after an individual is pre-exposed to the food, for this allows the immune system to prime a response. Upon ingestion, immune cells react the food causing symptoms such as hives, airway inflammation, or swelling ⁽¹⁾. Common food allergies include nuts and shellfish.

Food Intolerance

A food intolerance differs from a food allergy in that it does not cause an immune response. Instead, a food intolerance refers to the body being unable to metabolize, digest, or absorb a food (3). In this case, the body may be lacking the enzymes or products needed to properly process a food. In lactose intolerant individuals, the most common food intolerance, individuals lack adequate enzymes to digest the lactose. Another common intolerance is FODMAPS, which are found in many vegetables, in which and individual lacks enzymes to digest fermentable carbohydrates ⁽²⁾.

Food Sensitivities

Food sensitivities are unique in that it is unclear whether a reaction to a food is immune-based or due to some other defect ⁽³⁾. A food sensitivity is an umbrella term to describe an adverse reaction that does not present as an allergy nor have indications of an intolerance (3). Individuals with a food sensitivity may present with symptoms similar to an allergy, such as inflammation or skin reactions, but do not show an adequate immune response to indicate an allergy.

References:

Yu W, Freeland DMH, Nadeau KC. Food allergy: immune mechanisms, diagnosis and immunotherapy. Nat Rev Immunol. 2016;16(12):751-765. doi:10.1038/nri.2016.111
Tuck CJ, Biesiekierski JR, Schmid-Grendelmeier P, Pohl D. Food Intolerances. Nutrients. 2019;11(7):1684. Published 2019 Jul 22. doi:10.3390/nu11071684
Krause’s Food & the Nutrition Care Process by L. Kathleen Mahan; MNT for Adverse Reactions to Food: 14th edition Ch. 26

The post Food Allergies vs. Food Sensitivites appeared first on Welcome.